McMillan: 50 mile - 100k Level 4 (Intermediate/Advanced) + FREE Prehab Videos
McMillan: 50 mile - 100k Level 4 (Intermediate/Advanced) + FREE Prehab Videos
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 50 Mile - 100K training plan includes my tried and true, scientifically-based and proven workout sequence to give you the endurance and stamina that an ultra race demands.
You'll improve your endurance with progressing long runs and I'll have you run back to back long runs on many weekends so you get used to running on tired legs. I'll have you do some test runs so you can try out your gear and nutrition plan and I'll boost your stamina and running economy with my specialty workouts. As with all my plans, I'll have you perform several race-specific workouts so you really dial in goal pace and you’ll do simulation runs over similar terrain as your race course. Before starting, you should be able to run 50-60 minutes on your regular runs and at least 90 minutes on your long runs.
Weekly mileage = 30-52 miles per week (48-83 kilometers per week)*
*based on an average training pace of 8:00 min/mi (5:00 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I'm also going to have you perform our Strength Training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These "prehab" programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 4-7. Key/Hard Workouts/Week: 1-2.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Stamina Module: adds up to 6 weeks (opt.)
-50M Training Plan: up to 16 weeks
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x8
|
11:13:00 | 08:00:00 |
Strength
x2
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
11:13:00 | 08:00:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$106.24 USD for the first year, billed yearly.